A List of Healthy Foods to Lose Weight – Make Weight Loss Easier

 

Diet is essential when it comes to losing weight, but must be implemented as a part of an overall lifestyle to gain maximum results. Knowing a list of healthy foods to lose weight is very important, although diet can not be relied on solely to ensure the loss of weight, it’s vital to have a better understanding of certain foods groups and a variety of recipes at hand to make sure you’re not constantly eating the same foods, therefore keeping your new diet regime fun and interesting.

 

As a result, motivation levels are kept high and this makes a healthier diet much more natural and easier to maintain. It’s one thing knowing the best food groups and ingredients, but actually using them in the best way possible can be a challenge, especially when you may not have used some ingredients before.

 

 

 

 

Possible Food OptionsHealthy food 4:

 

Breakfast: Greek Yogurt can be an ideal way to start your day, mixing with fruit and Honey can be a great combination. Oatmeal can be another great option, reports have shown that people feel less hungry later in the day after consuming this for breakfast.

 

Snacks: It’s commonly thought that snacks must be given up completely when dieting, this is not necessarily the case. If you have a taste for chocolate, then Dark Chocolate is a great healthy alternative as it’s widely known for containing ingredients that speed up your metabolism and will help in preventing cravings for less healthy snacks. Almonds can also be a good snack, rich in fiber and not containing many calories it is ideal.

 

Meals: Fish such as Salmon and Trout and other protein sources such as Chicken, Beef and Pork can be very suitable when making meals. Lots of protein is key in boosting metabolism and keep yourself feeling full, so reducing the chance of unnecessary calories being consumed. Brown Rice and Whole-Grain Pasta can also be good alternatives to White Rice and Pasta. Eggs are another full of protein option that can be used in all three meal times of the day.

Please click the link to purchase a recommended recipe book that I have used and found very helpful in providing interesting meal ideas.

 

Vegetables: Vegetables are key in providing plenty of fiber, vitamins and minerals that the body needs. Examples that are perfect for this include Sweet Potatoes, Spinach, Broccoli, Cauliflower, Cabbage, Carrots, Cucumber, Asparagus and Black Beans to name a few.

 

Fruits: Fruits are important in providing the body with natural sugars and are great sources of antioxidants and fiber, not to mention low in calories. A few examples include Oranges, Blueberries, Raspberries, Bananas, Apples, Mango, Grapefruit and Pears. All of these can be great options to be eaten as snacks, breakfast or pureed as a fulfilling shake to be consumed throughout the day. Avocado is technically a fruit but is widely used as a savory ingredient, mainly in a salad or mashed on whole-wheat toast.

 

Fluids: Water is of course vital for the body, but it’s also good for the feeling of fullness and a recommended glass of Water before meals can be good as smaller portion sizes are then consumed. Coffee and Red Wine can be good in moderation. Green Tea is perfect for burning fat and increasing energy levels, given it is full of antioxidants.

 

Extras: Coconut Oil is a healthier alternative for cooking than Olive Oil and can also be used as a salad dressing. Vinegar can be another option used on vegetables or salads that is low in calories. Chili Peppers contain an ingredient that help burn fat and can be a great addition to make meals more interesting.

 

 

Healthy foods 2

 

Recipe Suggestions:

 

Chicken and Sweet Potatoes

Ingredients: Chicken, Sweet Potato and Red Onions

 

Black Bean & Salmon Tostadas

Ingredients: Salmon, Avocado, Jalapenos (Optional), Tortillas

 

http://www.eatingwell.com/recipe/249998/black-bean-salmon-tostadas/

 

Raspberry, Avocado and Mango Salad

Ingredients: Salad Greens, 1 Diced Mango, 1 Diced Avocado, 1/2 sliced Red Onion, Almonds (Optional)

 

Chicken or Beef and Avocado Burgers

Ingredients: Chicken or Beef, Avocado, Whole-Grain Burger Buns

 

Sweet Potato and Black Bean Chili with Brown Rice

Ingredients: 1 Diced Sweet Potato, Black Beans, Brown Rice (Optional), 1 Onion Diced, 4 minced Garlic Cloves

 

http://www.eatingwell.com/recipe/250222/sweet-potato-black-bean-chili/

 

Slow-Baked Salmon with Vegetables and Red Wine Sauce

Ingredients: 1 tablespoon Coconut Oil, 1lb Salmon Fillet, 4 crushed Garlic Cloves, 1/2 cup light Red Wine, 1 tablespoon Honey, Vegetables of choice

 

http://deliciousliving.com/recipes/slow-baked-salmon-red-wine-and-honey-0

 

Baked Penne and Vegetables with Chicken (Whole-Grain Pasta)

Ingredients: Whole-Grain Pasta, Sliced Chicken and variety of Vegetables, 3 Cups Marinara Sauce, 1/2 Cup Mozarella

 

Baking Time: Between 30-40 minutes

 

Spinach & Egg on Whole-Grain Toast

Ingredients: Spinach, Fried Egg, Whole-Grain Toast

 

 

 

Is it More Expensive Eating Healthier Foods? 

Healthy Foods 1

 

It is a common misconception that eating healthier is more expensive. I believe the key is planning meals in advance, this allows you to prepare accordingly and buy the necessary ingredients in your weekly shop ahead of time.

 

It is true that you can buy processed foods, microwave meals, foods high in fat and sugar on a budget and leading this kind of lifestyle probably would be cheaper than buying fresh vegetables, fruit and other quality ingredients. However, you have to take into consideration the overall picture and the effects that buying more nutritional food will have on you.

 

– Consuming more nutritional food gives the body what it needs, therefore keeping the body fuller for longer. Foods that are less nutritious will not fill you up for a long period and only increase cravings for food sooner, as a result you consume more food and that costs money.

 

– After a while of eating nutritional food the body will begin to require smaller portions as you’re giving the body the nutrients it needs, this means in the long run you will not need to eat as much and save money accordingly.

 

– Eating healthier foods that are rich in fiber, protein, vitamins and antioxidants will increase your chances of staying healthy and prevent the likelihood of illnesses further down the road. This could in turn save potential costs on medication in the future.

 

PLEASE CLICK THE LINK TO PURCHASE OR FIND SOME MORE REVIEWS ON A RECIPE BOOK WE HIGHLY RECOMMEND

An Effective Diet Plan – The 5:2 Diet

 

 

 

To put it simply, the 5:2 Diet is an effective diet plan that is suitable for all but particularly useful if this is your first crack at dieting. Even if you have tried other diets and have not been successful, then this diet is highly recommended before you give up on dieting all together.

 

The 5:2 Diet enables you to have five days in the week of eating what you want with two days of fasting. Although this sounds simple, there are of course still restrictions and a managed approach to make it work effectively. The article will discuss how to follow the diet best in order to achieve maximum results and provide tasty recipe’s to assist.

 

 

 

What is the 5:2 DietDiet Image

 

The 5:2 Diet involves cutting your calorie consumption to 25%, two days a week and eating normally for the other five days. Intermittent Fasting is generally the term associated with these types of diets and an important benefit strongly linked to this type of dieting is that this helps with your body repair it’s cells, which may help prevent diseases including Heart disease, Alzheimer’s and type 2 Diabetes.

 

It has also been reported blood pressure and cholesterol levels have been improved significantly through using this diet. The diet on the whole helps you become more aware about what you normally eat, therefore making you appreciate the meals you do have more and allows you to understand how to manage your body’s needs which is good for making this type of diet more sustainable in the future.

 

 

What is meant by Fasting Days

 

Fasting can often be thought of in a religious context where people will go without certain things for a period of time. Not to worry, this is not the case with the 5:2 Diet as the two days fasting within the diet is simply a case of cutting your calorie intake for those two days down by a quarter.

 

Fasting in this context is used to describe limiting your food intake rather than going completely without. Based on the average calorie intake for Men, the reduced intake on fasting days should be around 600 calories and for Women should be 500 calories. With this in mind it is very useful to consume foods on these days that are filling but do not contain many calories.

 

 

Suggested Recipes for Fasting DaysDiet Image 3

 

When fasting, some foods that can be really useful include soups and generous portion sizes of vegetables. Certainly, drinking plenty of Water is highly recommended and herbal tea or black coffee are fine. The 5:2 Diet recipe book could be ideal (click link), especially if starting out and looking for interesting recipe ideas.

 

Below are listed several useful recipes:

 

 

 

Egg-fried Cauliflower Rice

 

½ medium cauliflower, around 200g of florets (50 calories)

½ teaspoon coconut or sesame oil, 22

½ teaspoon whole or ground spices e.g. garam masala, five-spice, cumin or spice paste, 3-10

2 medium spring onions, finely chopped, 4, or ½ an onion, 19

150g vegetables e.g. sliced mushrooms, chopped pepper or carrot, frozen or fresh peas, 25-50 calories

1 medium egg, 78 cals

Optional: ½ small chilli, seeds removed, finely chopped 2-4

Splash of soy sauce, tamari or sweet chilli sauce

Calories per serving: 182 for 1 main course servings, 91 cals as a side dish for 2

Cooking time: 8-10 minutes

 

Heat the oil in a large frying pan. Add the spices, onion, vegetables and cook over a high heat for 2 minutes.

 

Add the cauliflower and cook for 2 more minutes and allow the rice and vegetables to brown slightly.

 

Beat the egg and lower the heat in the pan, move the vegetables to one side of the pan and pour in the beaten egg into the other half of the pan. Stir as they begin to scramble, for 1-2 minutes.

 

Mix the eggs and rice together in the pan and then serve. Add a splash of soy, tamari or chilli sauce depending on preference, then serve.

 

 

Peppercorn Risotto with Salmon/Fennel:

 

1-cal cooking spray

1 white onion, peeled and finely chopped 38 cals

50g sliced fennel, 15, or 1 celery stick, finely chopped 6 cals

1 garlic clove, finely chopped 4 cals

150g Arborio rice 510 cals

30ml white wine 21 cals

350-400ml hot fresh vegetable stock made with marigold 1tsp 12 cals

75g petit pois (frozen is fine) 38

30g smoked salmon (off cuts are fine for this, or chop into small pieces), 66

zest and juice ½ lemon, 10 cals

A dozen or so peppercorns

Optional: 1 tablespoon Light cream cheese, 22 (Additional 11 cals per portion)

 

 

Spray a little 1-cal cooking spray in a large heavy-based non-stick saucepan. Fry the onion and fennel/celery for 2–3 minutes over a medium heat, until softened but not colored. Turn down the heat, add the garlic and fry for another minute.

 

Add the rice and stir for 2 minutes. Turn up the heat, pour in the wine and heat for a couple of minutes. Then begin adding the hot stock, a ladleful at a time, waiting until each one is absorbed before adding the next.

 

When you’ve used about half the stock, add the petit pois, and stir through. When the rice is almost cooked stir in the salmon off cuts, lemon zest and juice and cook for 3 more minutes, stirring occasionally so it doesn’t stick. Stir in the cream cheese if using and just before serving, scatter the peppercorns over the top.

 

 

 

Can you really eat what you want for Five DaysDiet Image 4

 

This is where many people don’t think the diet would work as it seems unreasonable to diet but still be able to eat what you want. The key is that it is for only five days of the week and on those five days you can eat what you want but not as much as you want.

 

It is important to stay within your normal daily calorie intake and not to binge heavily or eat more because you want to make the most of the freedom, however most people find that they learn to appreciate their food more by having the going through the fasting days. As a result, the temptation to binge isn’t the same as it may have been at the start.

 

 

 

Key questions answered

 

How long should I stick with the diet?

This is as long as you feel is necessary, I would always recommend a 12-week period and take it from there. You may feel happy moving to a 6:1 in the longer term, you may achieve a bit of weight loss and be happy with that and revert back to before or you may well look to continue to the diet going forward.

 

 

Should I exercise on fasting days?

Many people do exercise on fasting days and find that there are no problems at all. I would advise doing a lighter training session than you would normally do and see how your body reacts. Make sure you listen to your body for any signs of tiredness and stop if necessary.

 

 

How much weight can I expect to lose?

Of course, this can vary but on average you should lose a minimum of 1lb of weight a week if the diet is stuck to properly. The important thing is that the diet itself is very sustainable and so can be a long term lifestyle choice for some people and so can be beneficial not only in losing weight but also for longer term health.

 

 

I hope this article proves useful in providing knowledge on the 5:2 Diet. I can say from experience that dieting with intermittent fasting can prove extremely effective but also have in mind that people take to these types of diets differently and some can adapt better than others. Overall, I would fully recommend giving it a try if you are looking at suitable diet options for you.

 

PLEASE CLICK THE LINK TO PURCHASE OR FIND OUT MORE ABOUT THE RECOMMENDED RECIPE BOOK

Lose Weight And Still Eat What You Want – Quantity Is Key

 

It is very possible to lose weight and still eat what you want as long as you manage this and keep within your daily calorie allowance. Although compromises have to be made, it does not mean you have to give up all the foods you may find enjoyable as in the long run this is often not the most beneficial way of losing weight.

 

It is common knowledge that you have to be prepared to put the work in and at times compromise on your normal diet in terms of managing what you eat and how much you eat in order to lose weight. Being able to control your daily calorie intake is important to making it work and understanding what your body needs is also particularly useful.

 

Depending on how quickly you want to lose weight can depend on what diet is most suitable for you. There are diets that work towards losing more weight in a shorter period of time but these diets involve strict management of the foods you consume. For example 5 days in a week could involve only healthy foods at the normal calorie intake level and then halving your calorie intake for the remaining 2 days in the week, this is known as intermittent fasting. The example for this type of diet is called the 5:2 Diet (click link for more info) and can be over the course of around 12 weeks or longer and can result in losing between 14-28lbs of weight if stuck to properly.

 

 

How To Lose Weight Without

Starving YourselfFeature Image 3

Everybody needs to know starving yourself and not supplying your body with the necessary nutrients in order to lose weight is not healthy or enjoyable and certainly isn’t a long term solution. When losing weight it is important to keep energy levels high to allow for more productive exercise but also to maintain the feeling of normality so that your mind is not constantly thinking that you are on a diet, therefore leading to cravings and feelings of negativity towards your new regime.

 

There are many diets out there which encourage people to skip meals or eat an insufficient amount for what their body needs in order to lose weight quicker, sometimes there will be short term gain in terms of losing some weight but in the long run many dieters who try this end up putting their original weight back on after they complete the diet. In some cases they put even more weight on than before they began the diet as starving yourself leads to a slower metabolism, so when you begin eating more again the weight is put on more rapidly.

 

It is unfortunate that some Celebrities do not help this by using diet to make money and boost their brand image. They often show a before and after image which shows the weight they have lost by doing what they are promoting via their Fitness or Workout DVD and as a result encourage sales of their product but often this is not the truth. All seems good until a bit later down the line it comes to light that they in fact achieved the weight loss through a ‘starvation diet’ in order to get slim in a short space of time so they could get their product out quicker, as losing weight in a more natural way would only delay the time they could get their product to the market and potentially hinder sales or even mean they miss out on an opportunity to increase their brand.

 

This then ends up giving more coverage to the credibility of ‘starvation diets’ as people see how effective it is without thinking of the longer term effects which isn’t good when you consider losing weight can be such a sensitive and sought after thing for many people. Of course, this is not all Celebrities but given the influence that many of them have it only takes a few to portray a false image which then has a negative impact on many trusting followers.

 

 

Quantity Is Key Health And Food

Within a healthy and balanced diet, a man needs around 2500 calories and a woman needs around 2000 calories. Of course, this can vary depending on age, metabolism and levels of physical activity but it provides a good framework in which to work from. Given that these are the recommended amounts for men and women when maintaining weight, you can adapt your own intake accordingly depending on what is suitable for you. For example, for a woman to lose one pound of weight of per week the daily intake would need to be at 1500 calories. For a man the daily intake is at 2000 calories to lose one pound of weight per week.

 

The above figures are good outlines to work from, but ultimately you will need to decide what works best for you and this may take some experimenting and a few attempts to feel comfortable. This is perfectly natural as your body is undergoing a process of change from a dietary routine it has experienced for a long time into a newer and healthier lifestyle. A diet where you are more relaxed about what you eat but you manage the amounts correctly and are prepared to lose weight over a longer period of time or a diet where you are more strict with what you eat and are looking to lose weight within a shorter period of time can both be effective but can take time to adapt to.

 

This is why I always suggest that dieters shouldn’t deprive themselves of too many things but instead focus on quantities. Of course Added Sugars, Processed Carbs and foods very high in fat should be avoided on the whole but should then be replaced with foods high in Protein, Fiber, Natural Sugars and Carbs to ensure your body is provided with the right nutrients and energy. Doing all of this within a daily calorie intake makes it easier to plan your meals and stick to your targets.

 

 

Achievements Should Be Rewarded 

Cutting back on things you know are important to losing weight is a very good start as opposed to banning things completely. Banning lots of things from your diet can actually increase the cravings your body has for those things and can give you too much to handle in one go, particularly as the beginning stage of losing weight can be the hardest given their is a feeling of unfamiliarity and it can be tough to adapt to the change.

 

After a certain period you will become more accustomed to your new lifestyle and will find new foods that replace the foods that were preventing you from losing weight and your body will no longer have those same cravings and you will adapt what you eat accordingly.

 

I know from previous experience that targets set are often much more likely to be achieved when the reward is seen as realistic to obtain. Even if the reward is small it can still be extremely beneficial to the overall picture, rewarding yourself on occasion with a treat following a stretch of good work within your diet or following a period of strenuous exercise can be useful, especially earlier on in the process to help stay on track initially and keep motivation levels high overall.

 

 

You Know Your Body Best Health And Fitness

Ultimately you know what your body needs best, but knowing that diet isn’t all about cutting out everything bad is very worthwhile as anything can work providing it is in a suitable quantity and you are willing to put the work in when it comes to physical activity. Setting yourself daily limits for your calorie intake is key to being able to closely monitor where you are at and how you are progressing along.

 

Trying new foods that you like better than others is perfectly normal along the way to achieving the end result, how far you can push your body physically may well change as you carry out more physical activity but it is important to know that losing weight doesn’t happen overnight and their is a process that your body will undertake but ultimately once you achieve your ultimate goal you will be much more likely to maintain the new lifestyle you have created for yourself.

How To Lose Weight With Diet And Exercise – Stay Fit and Healthy

 

Knowing how to lose weight with diet and exercise can be a very hard task, however understanding more about ways in which the body works to lose fat and ways in which you can encourage the process is key to completing the task.

 

Knowledge is power in all aspects of life but in particular when it comes to achieving a target you have set yourself. Many people who set themselves the challenge of losing weight either give up early on after becoming overwhelmed with the task they are taking on or go onto complete their Goals, but then see this as job done and end up reverting back to the same position they were in before.

 

Below is a clear outlook on the factors that can help in staying motivated and reaching your targets, knowledge is key for this to work and the information provided helps.

 

 

 

How Exercise And Diet Can Work Together Diet And Exercise

Most people tend to focus on either exercise or diet but not always both, as a result they can become frustrated when by doing one of these things they are not seeing the progress they had hoped for. It can be common for the term ‘diet’ to be translated into cutting out anything containing any fat, sugar, carbohydrates or basically any food many people find enjoyable.

 

In reality diet is about cutting certain things out completely but mainly focusing on the quantity you consume of those particular things. Most things are fine in small amounts, however being prepared to cut out things that don’t provide very much nutritional value will be a massive help along the way to reaching your goals.

 

Exercise is of course vital in terms of losing weight, but it is important for your diet to be complimenting your exercise in terms of supplying the energy levels required and allowing you to be more productive in terms of what you gain from your workouts. When exercising regularly it is important to focus on targeting different areas of the body to allow for your body to rest when needed.

 

 

Losing Weight Through Diet and Exercise

When trying to balance your diet and the amount of exercise you do, it can take some experimenting to realize what is best for you and your body. Some diet or exercise routine that may have worked for a friend or family member may not work for you, therefore you need to be prepared to adapt accordingly.

 

Losing weight through your diet is all about cutting back on food that doesn’t provide you with the necessary nutrients but also keeping a balanced diet that is still fulfilling. Taking Processed Carbs and Added Sugars out of your diet is important but this doesn’t mean having a treat on occasion as a reward for sticking to your diet is forbidden.

 

Exercising is of course important to losing weight, so being able to change up your exercise routine can be very useful to keeping your interest levels high. Using both Aerobic and Resistance exercises is very beneficial in doing this.

 Health And Fitness

 

 

Tips For Losing Weight

It is very easy to become overwhelmed and lose the desire required when losing weight, so breaking your workload down makes things a lot easier in sticking to the task.

 

Below we have listed our Ten recommended tips for staying on track:

 

  1. Always Eat Breakfast: It is a myth that skipping breakfast helps you lose weight, in fact you can miss out on essential nutrients and it increases the chances that you will be tempted to snack throughout the day.
  2. Eat Regular Meals: Eating Three fulfilling meals throughout the day helps burn calories at a faster rate and reduces the temptation to snack on foods high in sugar and fat.
  3. Try Planning Your Meals: By planning your meals for the week, it makes it easier to stick to your calorie intake and not have to worry about having the right foods available as you can buy in advance.
  4. Avoid Banning Many Foods: By banning the foods you like, it can make you crave them even more. Now and then it can be useful to reward yourself with a treat as long as it remains within your daily calorie allowance.
  5. Cut Back on Processed Carbs: Cutting back on Processed Carbs is one of the most effective ways to lose weight and start using body fat as fuel. Processed Carbs largely prevents stored body fat being accessed.
  6. Drink Plenty of Water: It is often claimed that drinking water can help with weight loss, and this is true. Drinking water half an hour before meals helps dieters eat fewer calories as a result by making the body feel more full.
  7. Keep Active: Now this may seem like obvious advice, but both Aerobic exercise and Resistance exercise are important. While Aerobic exercise (Cardio) is important for losing fat, some Resistance exercise (Muscle Training) is also important to prevent losing too much muscle mass at the same time.
  8. Eat more Fiber: The consumption of Fiber is often recommended for weight loss, it can help you control your weight over the longer term. Vegetables and Fruit are perfect as they are low in calories, rich in Fiber and very filling.
  9. Cut Back on Added Sugars: In order to lose weight, avoiding added sugar is a major component to achieving this. Added sugars are proven to be strongly linked to Obesity, Heart Disease and Diabetes.
  10. Increase Protein Consumption: Protein is the most important nutrient when losing weight. Consuming more Protein has been shown to boost metabolism and helps you feel more satisfied, decreasing the craving for snacks.

 

 

Remaining On The Right Track

Often people lose weight but then don’t concentrate on maintaining that and end up returning to their original weight. This is very common with dieters who starve themselves or cut back on way too much. Maintaining a more balanced and all round diet is essential and this keeps people more interested in sticking with it as a way of life even after they have achieved their original target.

 

How you feel mentally towards living a relatively healthy lifestyle is just as important as how much you put in physically, particularly when it comes to continuing this way of life.

 

 

Keeping Your Eyes On The Prize  Freedom With Fitness

Once you have more knowledge about different aspects of diet but also a variety of exercises available, keeping a healthy lifestyle will become second nature to you. Over time, you find different parts of diet and exercise that suit your body best, therefore creating more enjoyment for you.

This is important as losing weight can be a process which takes a while to complete and maybe several attempts before you find the right formula. Taking it step by step allows you to achieve your ultimate goal.